Full Pullups / Chinups
This is another calisthenics standard! This is one of the most functional fitness movements. Period.
Congratulations if you make it here!
It’s worthwhile to build up your reps in this exercise - even beyond the Level 3 standards below. This can improve your quality of life and survival ability. Humans have tremendous climbing ability - a potential that’s largely untapped because of the luxuries of modern living. Reconnect with this fundamental movement and reap the benefits!
Standards
LEVEL 1: 1 Sets of 3
LEVEL 2: 2 Sets of 6
LEVEL 3: 3 Sets of 12
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 12 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
“Perfect form” for Full Pullups is often debated. You’ll get different answers depending on who you ask. As long as you build up to your technique progressively (without sudden increases in resistance), you should be safe. Aim be able to do all of them!
It’s common to refer an overhand grip as Pullups and an underhand grip as Chinups. Overhand will have more emphasis on the back and underhand will have more emphasis on the biceps. They are comparable in difficulty. Aim to master both, as well as a neutral grip (thumbs facing back)!
Having Gymnastic Rings here will allow your hands to rotate freely as you do this exercise.
Video yourself and watch back between sets to monitor your form!
Tutorial
Stand below a horizontal bar or rings
Firmly grasp the bar with both arms at shoulder width. Your entire body should be straight and off the ground.
Ascend slowly until your chest gently touches the bar (or just below).
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Using momentum from your arms or legs will make this exercise easier - sometimes referred to as “kipping.” While this makes the exercise easier, the sudden forces may injure you if you’re unprepared for the load. If you can do Level 3 of Jackknife Pullups but are unable to do Level 1 of Full Pullups, experiment with “negatives” by slowly lowering yourself from the top position. Alternatively, explore isometric holds at the middle and top positions.
To make this exercise harder: Explore different grip positions before making the exercise more difficult. This will build a better foundation for your Pullups. Afterwards, experiment with bringing your hands closer together. This will increase difficulty and build the strength necessary for the next step!